Up next in Women's Health (15 videos)
Get the facts on the top health issues for women.
You Will Need
- A journal
- Non-steroidal anti-inflammatory medication (NSAIDs)
- A multivitamin with folic acid
- A calcium supplement with vitamin D
- A magnesium supplement
- Natural progesterone cream
- Black cohosh (optional) (optional)
- Ginger (optional) (optional)
- Red raspberry leaf tea (optional) (optional)
- Evening primrose oil (optional) (optional)
Keep track of symptoms
Record your symptoms in a journal over the course of a few months to identify when symptoms appear and possible triggers.
Eat well, sleep, and exercise
Avoid salt, sugar, alcohol, and caffeine around the time you tend to experience symptoms. Get plenty of sleep, and engage in at least 30 minutes of exercise a day.
Take over-the-counter non-steroidal anti-inflammatory drugs, such as ibuprofen, before or at the onset of your period if you experience joint or muscle pain, cramps, or headaches.
Take a daily multivitamin with at least 50 to 100 milligrams of vitamin B-6 and 400 international units of vitamin E to reduce cramps and breast tenderness.
Magnesium and calcium
Take 400 milligrams of magnesium to reduce bloating and fluid retention. Add 1200 milligrams of calcium and a vitamin D supplement to ease physical and psychological symptoms.
Consider herbal remedies
Use herbal remedies. Although scientifically unproven, some women find relief from black cohosh, ginger, red raspberry leaf tea, and evening primrose oil.